Triathlon Strength Training for the Off Season

Triathlon Strength Training in the off season builds the foundation for your upcoming year. Injuries are rehabed, individual muscles & muscle groups are strengthened. This is where some of the controversy about strength training and triathlon comes in. Many people in the sport don't believe that traditional strength training doesn't help.

My opinion is that a traditional approach in the off season is not only a good idea, but also very important. I'll give you an example: Even though the movement in a bicep curl isn't triathlon specific it does work the bicep group by building strengthening, thereby increasing the contribution of the bicep in movements that it assists with.

Here is an example of one structural, compound and isolation exercise with sets and reps:

Structural (loads the spine- so be careful and have someone there to assist):

Back Squat- 3 to 4 sets of up to 10 reps increasing weight through the sets. When you do your last set only do as many as you can with good form. If you can't do the full 10 reps, don't worry. Build into throughout the off season.

Compound (works more that one muscle or muscle group)

Lat Pulldowns- 3 to 4 sets of up to 12 reps increasing weight through the sets. When you do your last set only do as many as you can with good form.

Isolation (isolates one muscle or muscle group)

Triceps Pushdowns- 3 to 4 sets of up to 10 reps increasing weight through the sets. When you do your last set only do as many as you can with good form.

As with any weight training program, makes sure that you consult with a fitness professional to assure good safe form. Also, make sure you get a doctors clearance before starting any training or exercise plan.

If you have any questions, please contact me with the form below!